Plan a couch-to-5k style running build you can follow

Plan a first-5k style build.

Current activity: [none / walking / some jogging]
Weeks until event or goal: [number or open]
Days per week I can train: [number]
Niggles: [optional]

Ask me up to 3 short questions first if anything important is missing. Wait for my answers.

Then:
1. A week-by-week walk/run outline.
2. Rest and easy days.
3. Shoes/surfaces tips in general terms.
4. Stop rules; GP check if chest pain, severe breathlessness or existing conditions.
5. Point me to NHS Better Health getting-active pages.

Only use what I've told you, leave blanks for anything I haven't given, and don't invent diagnoses, doses, calorie targets or treatment plans. This is help with preparation, planning and wording, not medical, diet or treatment advice; check the NHS website, speak to a pharmacist, or contact NHS 111; call 999 if it feels like an emergency. UK English.

Stay in this ChatGPT chat. Do not turn on apps or connectors, and do not use memory from another chat.